wod

CrossFit and Intensity Programming – Week of 4.15.2019

By 04/14/2019 No Comments

CrossFit

Monday

3×7 Back Squat

8 min AMRAP Of:
20 Wall Ball
60 DU


Tuesday

OTM x 6 mins
1 HH Power Snatch + 1 Hang Power Snatch + 1 Power Snatch

3 Rounds For Time: (20 min cap)
12 Power Snatch (115/75)
21 Pull Ups
400 m Run


Wednesday

8 Minutes
Work up to a heavy Thruster from the floor

20 Burpees
40 Thrusters (95/65)
20 Burpees
50 Front Squats
20 Burpees
60 Push Press
20 Burpees
(Cap 20:00)


Thursday

3×12 DB Bench Press
*15 Banded Pull Aparts  after each set

AMRAP 20
15/12 Cal Row
15 Box Jumps
15 TTB


Friday

OTM x 7
Hang Power Clean + Hang Squat Clean + Front Squat

3 Rounds
8 Muscle Ups / Burpee Pull Ups
24 KB Swings
48 Air Squats


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1

“Nancy”
5 Rounds-
400m Run
15 Overhead Squats OR Front Squats

Program # 2
10 Minute AMRAP
5 Power Cleans
10 TTB
15 Air Squats


Tuesday

Program #1
3 Rounds
100m Sled push
15 Box Jumps
15 SA Snatches

Program #2
2 Rounds (with a partner)
50 Wallballs
50 Burpees
50 Weighted Box Step-ups
*P1 works, P2= plank hold


Wednesday

Program #1
10 Min AMRAP
250m Row
15 Push Press
15 Sit Ups
15 KB Swings

8 Min AMRAP
5 Man Makers
100m SA OH Carry
10m Lid Walk

6 Min AMRAP
10 Push Ups
30 Double Under

2 Min AMRAP
20 Mountain Climbers
5 Burpees


Thursday

Program #1
Tabata Bike
Tabata Sled Push
Tabata Wallball
Tabata Plate Lunges
*200m Run after each Tabata

Program #2
7 Min Amrap
10 Deadlifts
15 Knees to Elbows
30 Mountain Climbers


Friday

Program #1
4 rounds
200M Run
10 Plate Burpees
15 Landmine Punches
20 Plate Abmat Sit-ups
*Every 2:00= 20 Mountain Climbers

Program #2
3 Rounds
200m run
10 push-ups
10 DB Cleans
10 DB Push Press

Program #3
3 Rounds
200m run
5 Strict Pull Up(band may be used)
10 Landmine Front Squats
15 Air Squats


Saturday

 


Sunday

Kevin

About Kevin

www.intensityparkmeadows.com Instagram:@intensityparkmeadows / @coach.km

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